Milk is nutritious but sometimes avid dieters shrink away from consuming milk. It is generally believed that the fat content in milk hinders weight loss. On the contrary, milk has a lot of benefits.
Here are some facts you need to remember before you say no to milk.
Nutrients and milk:
Milk is an excellent source of zinc, vitamin B, protein and most importantly calcium. So when you ditch milk in your crusade of weight loss, you skip out on calcium, the mineral primarily responsible for good bone health. Some studies suggest that calcium can actually add to weight loss.
Health and milk:
Previously milk did get a bad reputation when it was linked as a supposed cause of stroke and heart attack. But a recent study produced a result which proved the complete opposite – milk can actually prevent stroke and heart attack! According to research, milk can actually lower your blood pressure and cholesterol levels.
Encouraging children and youngsters to drink milk will give them excellent dental health, as it protects the enamel surface against acidic substances. Drinking it for energy and health would also lessen the frequency of children consuming soft drinks, thus reducing the risk of decaying teeth and weak gums.
Fluids are an integral part of the human body and the body needs to be frequently replenished with liquids as they are used up within the body.
Water is essential for growing children and they must drink at least six to eight glasses of fluid every day. It contains a good quantity of water molecules and is considered the best fluid for rehydration, than drinking actual water. Water makes up more than 80% of our body mass and the balance of fluids in our body is essential for every single process in our body. That is why, dehydration is such a major and dangerous problem as it threatens all of our metabolic functions. So, if you can’t find any water grab a glass of milk!
According to Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium in the United States, an estimated 72 percent of calcium comes from milk, cheese, and yogurt, as well as from foods to which dairy products have been added such as pizza, lasagna, dairy desserts. Apart from this about 7 percent calcium comes from vegetables, 5 percent from grains, 4 percent from legumes, 3 percent from fruits and additional 3 percent from meat, poultry and fish, 2 percent from eggs and 3 percent from miscellaneous foods.
However, milk is the best source of calcium that we can supply to our body. Calcium protects the body from major chronic ailments such as bone loss, arthritic conditions, migraine headaches, pre-menstrual syndrome and obesity in children. It also functions as a health aid in losing unwanted fats and reducing weight. Calcium is an essential mineral in the creation of bone matter and bone mineral density measurements rely highly on calcium as the main support structure of our body. It is the quickest, least expensive and most readily available source of calcium on the market.
Have you heard of Cleopatra, the Queen of the Nile? She was considered to be one of the most beautiful women of all time. Well, it shouldn’t surprise you that she had a tradition of taking a milk bath every single day!
She used to mix honey and milk in the bath, which enabled her to maintain soft and beautiful skin. For thousands of years, it has been known to benefit our skin by helping us maintain a fair and smooth complexion. Therefore, milk and its products are used in a number of cosmetic preparations to this day!
It is also good for treating dry skin. If you have dry skin, apply milk on your face and other affected areas, leave it on for about 15 minutes and then wash it off.
The milk solids nourish and smooth your skin. The lactic acid present in milk is known to aid in removing dead skin cells, thereby rejuvenating your skin and keeping it fresh. Finally with its impressive content of vitamin A, helps to improve skin, particularly the antioxidant potential of it helps to eliminate free radicals, the dangerous byproducts of cellular metabolism that are partially responsible for premature aging of the skin, resulting in wrinkles and age spots.
Muscles and milk:
Milk contains whey and casein protein, both of which are high-quality proteins if you are looking to build muscles. Whey is a fast protein (gets digested faster) while casein is a slow protein (gets digested slowly). Your body gets a good and healthy supply of proteins when you consume milk, so don’t write it off.
Fat and milk:
As mentioned before, calcium can cause your body to burn fat. There is research pending on it, but the preliminary results suggest that dieters shouldn’t skip out on milk. You might argue that you can just consume calcium supplements in that case. However, it has been discovered that other milk proteins to add to fat burning, which you cannot get from supplements. Milk is good for you, but it isn’t a miracle weight loss food. So yes, you will need to follow a healthy diet as drinking a glass of milk with a couple of doughnuts will not help you at all.
So milk is not all evil as people think it to be. It could be good for your weight loss plan. The best way to incorporate milk into your weight-loss diet is to consume the low-fat skimmed milk variant than the whole fat milk as you get 90 calories from one cup of skimmed milk as compared to 150 calories from whole milk with nearly the same protein and calcium content. This way you get the best of milk without worrying about the fat in it plus an extra fat loss of 1 kg from 150 cups over the time with a saving of 60 calories in each cup. If you wish to discuss about any specific problem, you can consult a Certified Nutritionist.
Word of Caution:
Some people may have lactose intolerance and may have trouble digesting milk because of the lactose found in it. The symptoms of lactose intolerance include bloating, stomach pain, gas and diarrhoea. For kids, it is advisable to consult your health care provider since this is not so common among children. For adults, lactose-free milk and its products are readily available on the market. You can also drink varieties of soy or almond milk to avoid lactose, yet still, receive many of the same benefits.
N.B.Harini M.Sc(Clinical Nutrition) ., RD., CDE
Instagram – https://www.instagram.com/harini.bala/
Image Courtesy – Google.